WOD for Thursday, Aug 02, 2018
OHSOverhead squats 5 x 5 Kyykkyy ja roikkumista7min amrap of 3 front squats 60/40kg 3 T2B's 6+6... 9+9... 12+12...
elokuu 2018
heinäkuu 2018
WOD for Wednesday, Aug 01, 2018
Push press + Split jerk8 sets of push press + split jerk (1+1) combo. Bring your barbell to the slaughterFor time 21 thrusters 42,5/30kg 42 kb swings 24/16kg 21 push presses 42 kb swings 21 [...]
WOD for Tuesday, Jul 31, 2018
10 x E2MOM of lunges and pull-ups10 x e2mom of - odd: 10+10 walking lunge (bar on the back) - even: 8-10 kipping pull up It's not fran, but will probably feel like it21-15-9 reps [...]
WOD for Monday, Jul 30, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 29, 2018
Power cleans6 sets of 3 power cleans. Regrip between reps, no touch and go's. Partner amrap16min amrap with partner, you go I go - 3 hang clean 60/40kg - 3 front squat - 3 thruster [...]
WOD for Saturday, Jul 28, 2018
OHSOverhead Squat 4x6 Nopea rykäsy vol 2.03 rounds for time - 10 pull up - 20 wall ball - 50 du
WOD for Friday, Jul 27, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 30ROW 3000m – 2000m - 1000m - 500m / REST 4min btw sets Tahdit 26 - 28 – 30 - 32/34 s/m = vetoa/min. Tämän on [...]
WOD for Thursday, Jul 26, 2018
bench press 5x3bench press 5x3 Hikijumppaa4 rounds for time - 200m run - 12 ring push up - 10 t2b
WOD for Wednesday, Jul 25, 2018
Kugel lungen5 rounds of 10+10 double kb front rack walking lunge rest 90sec 10 double kb push jerk rest 90sec Swings and pushing10 x 40sec work / 40sec rest - sled push - kb swing [...]
WOD for Tuesday, Jul 24, 2018
Hang snatch 1RMFind your hang snatch 1RM of the day. Nopea rykäsy4 rounds for time - 20 alternating db snatch - 10 box jump
WOD for Monday, Jul 23, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 22, 2018
"The Ghost" "The Ghost" 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total [...]
WOD for Saturday, Jul 21, 2018
Front squat 1RMFind your 1 rep max for front squat Just some rope climbing and some lunges3 rounds - 2 rope climbs - 18 dumbbell weighted lunges Rest 1min between rounds.
WOD for Friday, Jul 20, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 29EMOM for 40min row 12/9cal 1 round of Cindy row 12/9 cal 1 round of Nate Cindy: 5 pull up + 10 push up + 15 [...]
WOD for Thursday, Jul 19, 2018
Weighted pull-up E2MOMEach 2 minutes do 2 weighted pull-ups. We go 8 rounds. Helvetinkone8-10 rounds for time - run 200m - 12 db thrusters
WOD for Wednesday, Jul 18, 2018
Clean and jerk 1RMClean & jerk. Find your 1 rep max of the day.
WOD for Tuesday, Jul 17, 2018
I wish it's not something with burpees and swings...Aaand it's 6 x 4min of work, with 2 minutes of rest between rounds. A) - 500m row + amrap of 6 ohs 40/30kg + 10 bar [...]
WOD for Monday, Jul 16, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 15, 2018
Deadlift 3RMFind your heavy deadlift 3RM of the day. Call 21-15-9 for a good time21-15-9 reps of - 21 db snatch L (pick weight) - 21 db snatch R - cal row